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Fitness

Don’t you think it’s time to start supersetting your workouts?

Weightlifting is a difficult endeavour. The lactic acid buildup, an indescribable burn, pushing your muscles to absolute failure. So why make it even more difficult? Think about it. Only a crazy person would do that. Right? But pump iron for long enough, and you’ll realise you have little alternative.

At some point, your results will plateau. It’s a wall many lifters will run into at some stage. Frustration may occur, causing some to call it quits. Others will take the chemical route. There are a number of techniques you can utilise to break the plateau. The key is to break the monotony of the usual sets and reps.

One of my favourite intensifiers is supersets. A superset is performing two exercises back to back, with little to no rest in between. A tri-set is performing three exercises back to back with little to no rest in between. And then you have a giant set which is four or more exercises done back to back with little to no rest in between. You get the picture.

https://www.instagram.com/p/BPDOGQXgfYH/?igshid=1aab7e9ih4qcc

You can perform opposing muscle group supersets. E.g. back and chest or triceps and biceps. This was a favourite of bodybuilding icon Arnold Schwarzenegger. Or you can perform the same muscle group supersets. Which is exactly what we’ll be doing here.

I’ve drawn up two different workout programmes here. Both are fairly intense. These workouts are not for beginners, but those of you who’ve been training for a while, and are looking for something different to what you’ve been doing. There will be no time for chitchat, so suck it up and dig deep. Some key points to remember:

  • Try to set up your equipment at a single station, in order to minimise the time between exercises.
  • If you’re able to complete the prescribed reps, next time increase the weight.
  • Keep a diary, so that you’re able to keep track of your rep count and amount of weight.
  • Stay adequately hydrated.
  • Perform each workout programme for a time frame of 4 – 6 weeks.
  • If you’re currently in the middle of another workout programme, that’s okay. Shelve this one and pick it up in the new year.
  • Consume a minimum of two and a half times your body weight in grams of protein on a daily basis. E.g. if you weigh 100kg, consume a minimum of 250g of protein per day.
  • Try to get a minimum of seven hours of sleep per night.
  • For single-limb exercises, complete the total reps on each side.
  • Complete Workout 1 before moving onto Workout 2.

The focus of these workouts is muscle gain. But if you want to attain or maintain a lean physique, then you can refer back to some of our previous cardio workouts, which you can do directly after the weightlifting workout.

https://sleb.co.za/rowing-your-way-into-shape-for-summer/

https://sleb.co.za/all-you-need-to-know-about-tabata-workouts/

Workout 1

 

Hamstring

 

Standing Leg Curl                                           3 sets/12 – 15 reps. 90 secs rest between sets

 

Single-leg Lying Leg Curl                              3 sets/12 – 15 reps. 90 secs rest between sets

 

Lying Leg Curl                                                 3 sets/12 – 15 reps

 

Superset with

 

Barbell Romanian Deadlift                          3 sets/10 – 12 reps. 90 secs rest between supersets

 

Quads

 

Leg Press                                                          3 sets/12 – 15 reps. 90 secs rest between sets

 

Squat                                                                3 sets/12 – 15 reps. 90 secs rest between sets

 

Hack Squat                                                      3 sets/12 – 15 reps. 90 secs rest between sets

 

Leg Extension                                                 3 sets/12 – 15 reps

 

Superset with

 

Goblet Squat                                                   3 sets/10 – 12 reps. 90 secs rest between sets

 

Calves

 

Seated Calf Raise                                           3 sets/25 – 30 reps. 90 secs rest between sets

 

Leg Press Calf Raise                                       3 sets/15 – 20 reps

 

Superset with

 

Standing Calf Raise                                        3 sets/to failure. 90 secs rest between supersets

 

Day 2:

 

Chest

 

Incline Bench Press                                        3 sets/12 – 15 reps. 90 secs rest between sets

 

Cable Crossover                                             3 sets/12 – 15 reps. 90 secs rest between sets

 

Pec Deck                                                          3 sets/12 – 15 reps. 90 secs rest between sets

 

Machine Chest Press                                     3 sets/12 – 15 reps. 90 secs rest between sets

 

Incline Dumbbell Chest Flye                       3 sets/12 – 15 reps

Superset with

 

Incline Dumbbell Chest Press                      3 sets/10 – 12 reps. 90 secs rest between supersets

 

Abs

 

Butterfly Situps                                              3 sets/15 – 20 reps. 1 min rest between sets

 

Abdominal Crunch                                         3 sets/20 reps

 

Superset with

 

Lying Leg Raise                                               3 sets/15 – 20 reps. 1 min rest between supersets

 

Day 3:

 

Back

 

Barbell Row                                                     3 sets/12 – 15 reps. 90 secs rest between sets

 

T-Bar Row                                                        3 sets/12 – 15 reps. 90 secs rest between sets

 

Seated Cable Row                                          3 sets/12 – 15 reps. 90 secs rest between sets

 

Wide-grip Pullups                                           3 sets /to failure. 90 secs rest between sets

 

Wide-grip Lat Pulldown                               3 sets/12 – 15 reps

 

Superset with

 

Reverse-grip Lat Pulldown                          3 sets/10 – 12 reps. 90 secs rest between supersets

 

Calves

 

Seated Calf Raise                                           3 sets/25 – 30 reps. 90 secs rest between sets

 

Leg Press Calf Raise                                       3 sets/15 – 20 reps

 

Superset with

 

Standing Calf Raise                                        3 sets/to failure. 90 secs rest between supersets

 

Day 4:

 

Shoulders

 

Seated Dumbbell Press                                 3 sets/12 – 15 reps. 90 secs rest between sets

 

Cable Lateral Raise                                        3 sets/12 – 15 reps. 90 secs rest between sets

 

Machine Shoulder Press                               3 sets/12 – 15 reps. 90 secs rest between sets

 

Reverse Pec Deck                                           3 sets/12 – 15 reps

 

Superset with

 

Barbell Front Raise                                        3 sets/10 – 12 reps. 90 secs rest between supersets

 

Traps

 

Barbell Shrug                                                  3 sets/12 – 15 reps. 90 secs rest between sets

 

Smith-machine Behind-the-back Shrug   3 sets/12 – 15 reps

 

Superset with

 

Dumbbell Shrug                                             3 sets/10 – 12 reps. 90 secs rest between supersets

 

Abs

 

Butterfly Situps                                              3 sets/15 – 20 reps. 1 min rest between sets

 

Abdominal Crunch                                         3 sets/20 reps

 

Superset with

 

Lying Leg Raise                                               3 sets/15 – 20 reps. 1 min rest between supersets

 

Day 5:

 

Triceps

 

Close-grip Bench Press                                 3 sets/12 – 15 reps. 90 secs rest between sets

 

Lying EZ-bar Extension                                 3 sets/12 – 15 reps. 90 secs rest between sets

 

Dips                                                                   3 sets/to failure. 90 secs rest between sets

 

Cable Pushdown                                            3 sets/12 – 15 reps

 

Superset with

 

Overhead Cable Extension                          3 sets/10 – 12 reps. 90 secs rest between supersets

 

Biceps

 

Standing Barbell Curl                                    3 sets/12 – 15 reps. 90 secs rest between sets

 

Standing Dumbbell Hammer Curl              3 sets/12 – 15 reps. 90 secs rest between sets

 

Dumbbell Spider Curl                                   3 sets/12 – 15 reps. 90 secs rest between sets

 

Machine Preacher Curl                                 3 sets/12 – 15 reps

 

Superset with

 

Standing EZ-bar Curl                                     3 sets/10 – 12 reps. 90 secs rest between sets

 

WORKOUT 2

 

Day 1:

 

Hamstring

 

Seated Leg Curl                                              4 sets/15 – 20 reps

 

 

Superset with

 

Dumbbell Romanian Deadlift                     4 sets/14 – 18 reps. 1 min rest between sets

 

Good Mornings                                                             4 sets/15 – 20 reps

 

Tri-set with

 

Lying Leg Curl                                                 4 sets/14 – 18 reps

 

Tri-set with

 

Barbell Romanian Deadlift                          4 sets/12 – 15 reps. 90 secs rest between tri-sets

 

Standing Leg Curl                                           4 sets/25 – 30 reps. 1 min rest between sets

 

Quads

 

Smith-machine Narrow-stance Squat       4 sets/15 -20 reps

 

Superset with

 

Smith-machine Wide-stance Squat           4 sets/14 – 18 reps. 1 min rest between supersets

 

Lunges                                                              4 sets/8 – 10 reps

 

Tri-set with

 

Leg Extension                                                 4 sets/15 – 20 reps

 

Tri-set with

 

Goblet Squat                                                   4 sets/14 – 18 reps. 90 secs rest between tri-sets

 

Single-leg Leg Press                                       4 sets/25 – 30 reps. 1 min rest between sets

 

Calves

 

Leg Press Calf Raise                                       4 sets/15 – 20 reps

 

Superset with

 

Standing Calf Raise                                        4 sets/14 – 18 reps. 1 min rest between supersets

 

Single-leg Standing Calf Raise                     4 sets/15 – 20 reps. 1 min rest between sets

 

Day 2:

 

Dumbbell Chest Flye                                     4 sets/15 – 20 reps

 

Superset with

 

Dumbbell Chest Press                                   4 sets/14 – 18 reps. 1 min rest between supersets

 

Incline Dumbbell Chest Flye                       4 sets/15 – 20 reps

 

Tri-set with

 

Incline Bench Press                                        4 sets/14 – 18 reps

 

Tri-set with

 

Pushups                                                           4 sets/to failure. 90 secs rest between tri-sets

 

Cable Crossover                                             4 sets/25 – 30 reps. 1 min rest between sets

 

Abs

 

Abdominal Crunches                                    4 sets/20 reps

 

Giant Set with

 

Butterfly Situps                                              4 sets/20 reps

 

Giant Set with

 

V-ups                                                                 4 sets/to failure

 

Giant Set

 

Plank                                                                 4 sets/1 minute hold. 1 min rest between giant sets

 

Day 3:

 

Back

 

Barbell Row                                                     4 sets/15 – 20 reps

 

Superset with

 

Reverse-grip Barbell Row                            4 sets/14 – 18 reps. 1 min rest between supersets

 

Wide-grip Lat Pulldown                                4 sets/15 – 20 reps

 

Tri-set with

 

Reverse-grip Lat Pulldown                           4 sets/14 – 18 reps

 

Tri-set with

 

Behind-the-neck Lat Pulldown                    4 sets/12 – 15 reps. 90 secs rest between tri-sets

 

Calves

 

Leg Press Calf Raise                                       4 sets/15 – 20 reps

 

Superset with

 

Standing Calf Raise                                        4 sets/14 – 18 reps. 1 min rest between supersets

 

Single-leg Standing Calf Raise                     4 sets/15 – 20 reps. 1 min rest between sets

 

Day 4:

 

Shoulders

 

Dumbbell Upright Row                                 4 sets/15 – 20 reps

 

Superset with

 

Behind-the-neck Military Press                  4 sets/14 – 18 reps. 1 min rest between supersets

 

Dumbbell Front Raise                                   4 sets/15 – 20 reps

 

Tri-set with

 

Dumbbell Lateral Raise                                4 sets/14 – 18 reps

 

Tri-set with

 

Bentover Lateral Raise                                 4 sets/12 – 15 reps. 90 secs rest between tri-sets

 

Seated Dumbbell Press                                 4 sets/25 – 30 reps. 1 min rest between sets

 

Traps

 

Dumbbell Shrug                                             4 sets/15 – 20 reps

 

Tri-set with

 

Barbell Shrug                                                  4 sets/14 – 18 reps

 

Tri-set with

 

Barbell Upright Row                                      4 sets/12 – 15 reps. 90 secs rest between tri-sets

 

Abs

 

Abdominal Crunches                                    4 sets/20 reps

 

Giant Set with

 

Butterfly Situps                                              4 sets/20 reps

 

Giant Set with

 

V-ups                                                                 4 sets/to failure

 

Giant Set

 

Plank                                                                 4 sets/1 minute hold. 1 min rest between giant sets

 

Day 5:

 

Triceps

 

Cable Rope Pushdown                                 4 sets/15 – 20 reps

 

Superset with

 

Overhead Cable Rope Extension               4 sets/14 – 18 reps. 1 min rest between supersets

 

Lying EZ-bar Extension                                 4 sets/15 – 20 reps

 

Tri-set with

 

Close-grip Bench Press                                 4 sets/14 – 18 reps

 

Tri-set with

 

Bench Dip                                                         4 sets/12 – 15 reps. 90 secs rest between tri-sets

 

Dumbbell Kickback                                        4 sets/15 – 20 reps. 1 min rest between sets

 

Biceps

 

EZ-bar Preacher Curl                                     4 sets/15 – 20 reps

 

Superset with

 

Standing EZ-bar Curl                                     4 sets/14 – 18 reps. 1 min rest between supersets

 

Cable Rope Curl                                             4 sets/15 – 20 reps

 

Tri-set with

 

Barbell Curl                                                      4 sets/14 – 18 reps

 

Tri-set with

 

Dumbbell Hammer Curl                                              4 sets/12 – 15 reps. 90 secs rest between tri-sets

 

Seated Concentration Curls                        4 sets/25 – 30 reps. 1 min rest between sets

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

Sizwe Luthayi (Qualified Personal Trainer)

If you have any questions for me on training programmes please get in contact with Sizwe. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Categories
Health & Fitness

Rowing your way into shape for Summer

Gyms all across South Africa have finally been allowed to open their doors. Now some of you have used the national lockdown as an excuse to not do any exercises. Hey, no judgment from me. We are focusing on the future, not the past. Others may have tried our home workouts.

https://sleb.co.za/home-workout-exercises-for-you-during-this-lock-down-period/

Now that your local gym is operational, it’s time to pack away your 3kg dumbbells, dust off your favourite stringer vest and get back to the grindstone. Not only that, but December is also around the corner and though these December holidays may see fewer visitors to the beaches than in previous years, dropping as much body fat as possible in the next 14 weeks is still a worthwhile goal. What that means, is cardio. Ah yes, the vegetables of exercise. That necessary evil we need to endure on the path to six packness. More specifically the focus of this article is the rowing machine, a.k.a. the ergometer.

The ergometer is an acquired taste, but it is my favourite cardio machine. It is a non-weight bearing cardio workout, which means it isn’t destructive on your joints. And it’s a full-body workout. However, there will be no 20 or 30-minute sessions here. Instead, we’re going to perform HIIT (High-Intensity Interval Training) workouts. For a more detailed explanation of HIIT, you can check out our Tabata column

https://sleb.co.za/all-you-need-to-know-about-tabata-workouts/

These ergometer exercises should not be done as a standalone workouts. Perform these directly after your weightlifting session. The reasoning for this is that your body’s preferred energy source is glycogen. Glycogen is a converted form of carbohydrates that are stored within your muscle fibres and the liver. Once the glycogen stores are depleted, only then does your body begin tapping into its fat reserves for energy. Your weightlifting workout should be sufficient in burning through the glycogen stores, meaning by the time you strap your feet on the ergometer, your body is in prime fat-burning mode. That’s your biology lesson for the day.

There are exceptions if you have an ergometer at home or at your workplace. You can always sneak in a session in the morning or at lunchtime. For these workouts, the damper settings are of no consequence. The damper setting is the lever on the side wheel, with a 1-10 setting. When you’re rowing at an all-out intensity, the damper setting makes little difference.

Experienced rowers normally pull the handle to chest level, but you can bring the handle as low as your belly button. Use your legs to drive the initial part of the movement, and then once your legs are fully extended, your arms can come into play. If you suffer from pre-existing hip or back issues, stay clear of the ergometer.

Before you begin this phase of your session, you can spend some time doing a warmup. Row between 3-5 minutes at a low intensity just so you can get your bearings and make sure the foot strappings are set correctly.

Remember! The periods of work are performed at all-out intensity. Row as fast as you can, as hard as you can. Okay, ready! It’s choose your own adventure time.

Workout 1:

Round 1. Row 600m/Rest 50 seconds

Round 2. Row 500m/Rest 40 seconds

Round 3. Row 400m/Rest 30 seconds

Round 4. Row 300m/Rest 20 seconds

Round 5. Row 200m/Rest 10 seconds

Round 6. Row 100m

Workout 2:

Row for 40 seconds. Rest for 20 seconds. Repeat for a total time of 8 minutes.

Workout 3:

10 minutes for as many rounds as possible

250m Rowing

15 Air Squats

10 Butterfly Situps

5 Pushups (Burpees if you dare)

If 10 minutes is too much, reduce the time to suit your fitness levels, but you still need to be pretty gassed when time is up.

Workout 4:

Choose 3 songs from your playlist. Ensure each of those songs has a chorus. Work during the main verses of the songs, and rest during the chorus part. If you don’t have your own music, then you’re at the mercy of the gym’s music. If 3 songs are too much, again make the necessary adjustments for your fitness levels.

Workout 5:

The 2000m challenge

This is a gut check challenge. How fast can you row 2000m? Anything under 7 minutes is impressive. Oh, and try not throw up in the middle of the gym.

How many times a week you perform these workouts depends on a couple of factors such as your fitness experience, your schedule (not everyone can train 5 days a week). But try to exercise a minimum of twice per week.

The workouts are not cast in stone. You can adjust them to make it easier or more difficult depending on your fitness levels. Take deep breaths during the rest phase.

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

Sizwe Luthayi (Qualified Personal Trainer)

If you have any questions for me on training programmes please get in contact with Sizwe. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Categories
Health & Fitness

Home workout exercises for you during this lock down period!

The Coronavirus (Covid-19) has brought life across the world to a standstill. Businesses have been forced to cease operations, schools are closed, the sporting calendar has been decimated, and your daily to-do list revolves around the bedroom, bathroom, kitchen, and lounge (maybe the garden for some).

The National Lockdown means your local gym is closed. Some of you might take this opportunity to have a break after years of training, or to recover from niggling injuries. However for others being inactive isn’t an option, because lying on your couch while watching tv may lead to binge eating of sugary and salty snacks.

The National Lockdown means your workout space has been reduced to the confines of your home. If affordability is not an issue for you, you can pop down to a Makro or Game (if you don’t mind the queues) and purchase exercise equipment. Anything from Dumbbells, Kettlebells, Bands, Skipping Rope, Treadmill, Stationary Bike, etc.

But since we may have to reign in our spending in these uncertain times, buying pricey workout products is is unlikely to be a top priority. That means we have to get creative. High-Intensity Interval Training (HIIT) type circuits are my preferred choice. You don’t need any equipment, and they are over fairly quickly.

All workouts are to be completed every 2nd day. I.e. leave a day between sessions. Happy hunting.

Workout 1
Beginners
1st Round
  • 9 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (9 reps on each leg) or Pistol Squat (9 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 6 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (6 reps on each leg) or Pistol Squat (6 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 3 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (3 reps on each leg) or Pistol Squat (3 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
Intermediary
1st Round
  • 15 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (15 reps on each leg) or Pistol Squat (15 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 10 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (10 reps on each leg) or Pistol Squat (10 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 5 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (5 reps on each leg) or Pistol Squat (5 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
Advanced
1st Round
  • 21 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (21 reps on each leg) or Pistol Squat (21 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 15 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (15 reps on each leg) or Pistol Squat (15 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 9 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (9 reps on each leg) or Pistol Squat (9 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps

NB! If you’re able to complete pull-ups anywhere on your property that’s great, add those in. After your workout, complete 100 reps of Calf Raises anywhere with an elevated platform e.g. stairs. If you’re able to complete all 100 reps without stopping, do single-leg calf raises for 100 reps. Complete these workouts every second day.

Workout 2

7 Rounds Every Minute on the Minute

 You’ll need a timer for this.

 Complete the prescribed reps within the minute and then rest for the amount of time left within the minute. Repeat the process each minute.

Beginner
  • 10 Mountain Climbers
  • 10 Jumping Jacks
  • 5 Bench Dips (you can use a chair, your bed, a strong table etc)
Intermediary
  • 15 Mountain Climbers
  • 15 Jumping Jacks
  • 7 Bench Dips (you can use a chair, your bed, a strong table etc)
Advanced
  • 20 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Bench Dips (you can use a chair, your bed, a strong table etc)
Workout 3

Up and Down The Ladder

Only for Advanced

1st Round
  • 3 Lunges (on each leg)
  • 3 Burpees
  • 3 Butterfly Situps
  • 3 Jumping Jacks
2nd Round:
  • 4 Lunges (on each leg)
  • 4 Burpees
  • 4 Butterfly Situps
  • 4 Jumping Jacks
3rd Round:
  • 5 Lunges (on each leg)
  • 5 Burpees
  • 5 Butterfly Situps
  • 5 Jumping Jacks
4th Round:
  • 6 Lunges (on each leg)
  • 6 Burpees
  • 6 Butterfly Situps
  • 6 Jumping Jacks
5th Round:
  • 7 Lunges (on each leg)
  • 7 Burpees
  • 7 Butterfly Situps
  • 7 Jumping Jacks
6th Round:
  • 8 Lunges (on each leg)
  • 8 Burpees
  • 8 Butterfly Situps
  • 8 Jumping Jacks
7th Round:
  • 7 Lunges (on each leg)
  • 7 Burpees
  • 7 Butterfly Situps
  • 7 Jumping Jacks
8th Round:
  • 6 Lunges (on each leg)
  • 6 Burpees
  • 6 Butterfly Situps
  • 6 Jumping Jacks
9th Round:
  • 5 Lunges (on each leg)
  • 5 Burpees
  • 5 Butterfly Situps
  • 5 Jumping Jacks
10th Round:
  • 4 Lunges (on each leg)
  • 4 Burpees
  • 4 Butterfly Situps
  • 4 Jumping Jacks
11th Round:
  • 3 Lunges (on each leg)
  • 3 Burpees
  • 3 Butterfly Situps
  • 3 Jumping Jacks

NB! If you’re able to complete pull-ups anywhere on your property that’s great, add those in every round.

Workout 4

7 Rounds for 7 Reps

There are 7 Rounds. In each round complete 7 reps of each exercise.
Only for advanced.

  • Burpees
  • Squat
  • Bench Dips
  • Walkouts
  • Jumping Jacks
  • V-Ups
  • Pullups (if possible)
Workout 5

Complete all the reps for each exercise as quickly as possible. You do not have to complete the reps for one exercise before moving on to the next. Break it down however you want to.

Beginner
  • 25 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)
Intermediary
  • 50 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)
Advanced
  • 100 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)

There is also the option of doing the Tabata workouts. You can complete a Tabata session as a stand-alone workout, or combined with any of the above workouts.

https://www.sleb.co.za/all-you-need-to-know-about-tabata-workouts/

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

Sizwe Luthayi (Personal Trainer)

If you have any questions for me on training programmes please get in contact. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

Categories
Fitness

What’s with these gym tights dudes are wearing these days?

Why are straight dudes wearing “tights” to the gym these days?

If you clock into your local Virgin Active or Planet Fitness on a regular basis, hands up if you’ve seen a dramatic shift in the type of gym apparel guys are sporting? I personally couldn’t care less if you rocked up at the gym in a washed out pair of sweat pants or neon polly shorts from the 90’s. I do think we need to draw the line in the sand when it comes to guys running around in spandex with their beans and frankfurter out on display, right?

What is the benefit of wearing a full length speedo to gym when you are doing dumb-bell bicep curls?

Michael Phelps is allowed to wear a speedo to swim in. Guys who cycle are allowed to wear “tights” because clocking a 100km ride in a pair of shorts and standard jocks will grind your manhood away into a pile of dust.

Robin Hood can get away with tights, and so can a professional ballet dancer I guess.

But that is it.

No real man gets up at 05H00 in the morning looking to do a few bench presses at his local gym, and decides he needs to roll on his tights to make his workout a more rewarding experience.

Here is the real reason these guys get all dressed up like Olympic athletes in the morning – they are so in love with themselves and especially the way they look, that they want everyone to see the work they have been putting in.

“My legs are like Roman pillars and I need the world to know I’ve got quads of steel. If you ask nicely I will let you touch them.”

It must give them a huge thrill when they put their foot on the car accelerator and a calf muscle the size of a 2 litre bottle pops out sideways. You can almost picture the stupid grin, can’t you?

It’s pure narcissism and it’s laughable.

The only guys winning out of this ludicrous behaviour are the sports apparel companies manufacturing this crap.

Can you imagine the marketing guy who first pitched this to an executive at his company.

“Frank, I have a billion Dollar idea. Let’s start manufacturing tights for guys who go to the gym.”

“But we do swim and cycle wear already? Who the hell would wear tights to gym if they aren’t swimming or cycling?”

Then a smart marketer realised that some of the dudes who go to gym don’t do it for the reason most of us do (so we can simply fit into a T shirt and walk up a flight of stairs without coughing up a lung). They realized a sub-section of guys who go to gym are so in love with themselves and the way they look, they would gym naked if they could get away with it.

You can’t gym naked, but a step up is a work out in a pair of tights.

Gentleman, leave your tights at home. Nobody cares what you look like besides you and your missus. Take the R2,000 you spent on that catsuit, you claim has been tested in space, and treat your chick to a weekend away. That’s the perfect place to get poolside with a cocktail and show off the legs.

If you go to gym, let me know what you think. If you wear tights to gym, please tell us what we’re missing.

Unless of course I’ve hit the nail on the head, in which case, just tell us it’s because you love yourself. We’re cool with that.

SLEB

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Is It Time For Another Beer Or A Pink Protein Shake?

There is nothing like a birthday (I’m now almost half way through my existence on this rock) to send a regular bloke into a mini self-reflection tail spin. Is it time for another beer or is it time to jump onto the pink protein shake train to Boringville? Now that I’m heading towards my forties (around 1000 more sleeps) I’m wondering how far I should take the whole “fitness & wellness” thing that so many guys I know are caught up in . I’ve made up my mind on the matter.

If you can live your life one egg white and boiled chicken breast at a time, then I take my hat off to you. I can’t say I really understand the mentality  – give up everything just so you have a very long-shot at a six pack, which you might be able to flaunt at the occasional pool party.

Perhaps it comes with getting a little older (and hopefully a little wiser)  but I will be damned if I pass by an opportunity to have a drink (or two) or enjoy a second helping of a well prepared meal or even a sugar loaded dessert, if I’m in the mood.

Sure I’m going to make sure I look after myself, but I’m not going to go overboard. But, this I know to be my truth…

I only have a finite number of sunrises and sunsets left on this rock and I’m certainly not going to waste any of them eating crappy boiled eggs or gulping pink protein shakes.

But that’s my take on it.

SLEB